IM CDA - 2 Months to go! (Page 2)

My volume this month seems low compared with everybody else.  

April's totals:
Bike:	17h 27m  -
Run:	23h 26m  - 105.05 Mi
Swim:	5h 45m  - 17600 Yd

However,  This month I ran a 50 Mile ultra with almost 14,000 feet of elevation gain.  I banged my feet pretty bad, so I took a week off (light training) to recover.  Then I had to travel for a whole week to Kuwait and Bahrain (I am coming home today) so I could not do much while there..   Hopefully this last month I'll be able to catch up with the training... 

Agg!!  

 My goal for Idaho....    Make the bike cut off!!

Edited by velasqu7 2008-05-04 2:44 AM

I'm feeling much better now that I've got the plantar fasciatis under control and the running mileage is back up where I need it to be. I'm getting lots of mileage on the bike. Completed a century ride in 5:45 (rolling time) on my road bike this weekend. I'm still slow as heck in the pool, but I'm working on it.

How'd you stem the PF issue??? I raced pretty hard this past weeknd and Monday I had a definite PF flareup.......
I am being careful with my run mileage this week and am even getting my custom insoles re-freshed.....hoping new padding, etc. will help cushion things.......

Paul

I had severe PF last year and had steroid shots, custom orthotics, etc... for months
gradually went away before my IM, but recurred with a venegance last month.
I went to a Active Release Therapy (ART) chiropracter, who fixed it in ONE VISIT.
Google active release for your area. It IS painful, but well worth the it. good luck

Thanks for the tip....I have a very good relationship with an ART doc here...and I'm planning on visiting her on Friday......she's worked through some of my other tweaks so I expect this will be the same!

I'll copy what I wrote in a PM to another person...

For me it has been a combination of things.

Probably the most useful has been the Strassburg sock that pulls my toes toward my knee while sleeping. I found that it is more comfortable with an insole in it so it doesn't scrunch my toes together.

I also take ibuprofen with lunch and dinner.

Do three different stretches of the achilles before and after running -- holding each for a minimum of 45 seconds.

After each run I roll the arch of my foot on a frozen 20 ounce water bottle.

In my daily shoes I use an insert called an HTP heel cup. It's not an arch support, but has a raised area just at the front of the heel that stretches the fascia.

I went to a physical therapist twice a week for three weeks for treatment. I'm weening off that now to see if I can maintain without him.

Note that I do still get pain, but it is not dibilitating like it was for a while. There was a period where I thought I was out of the game.

The one thing I'm not doing that some people recommend is the trigger point massage stuff on the calf muscles. That would probably be helpful.

Hope this helps.